Goasana

Table Pose

Table Pose demonstrated on a yoga mat

How to do Table Pose

  1. Place your hands shoulder-width apart, with your wrists beneath your shoulders.
  2. Set your knees hip-width apart with your shins resting on the floor.
  3. Position your hips directly above your knees.
  4. Spread your fingers comfortably and share the pressure across both hands.
  5. Press the floor away without rounding your upper back.
  6. Lightly engage your abdomen to keep your back in its natural curves.
  7. Look down between your hands, keeping the back of your neck long.
  8. Shift your hips toward your heels to take some weight out of your hands.

Variations

Place a folded blanket beneath both knees for extra cushioning.